Wednesday October 13, 2021

Warmup

10 Good Mornings

10/Leg RDL

10/Side Lateral Step Ups

10 Scapular Pullups

10/Arm SA DB Clean

10 /Arm SA Kneeling OH Press

Mobility

Front Rack Fixer on Box 1:00

Piriformis Stretch 1:00/Side

Skill/Strength

EMOM 8: 

2 clean and jerks

As heavy as possible with good form.

WOD

AMRAP 13:

7 deadlifts

15 box jumps

5 power cleans

15 pullups

3 clean and jerks

F:  double db or light barbell for all barbell movements; ring rows

P1:  155/105

P2:  115/75

C:  185/125; chest to bar pullups; 1 rope climb at the end of each round